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Calculate Your Calorie Needs
First, convert your weight from pounds to kilograms.
Divide your weight in pounds by 2.2 to get kilograms.
Weight in pounds__________ ÷ 2.2 = __________ Kilograms
Second, convert your height form inches to centimeters.
Multiply inches by 2.54 to get centimeters. (5 feet is 60 inches)
Height in inches_________ X 2.54 = __________ Centimeters
Plug in the numbers. This calculation is called the Harris Benedict Equation:
.
Women
655
+ (9.6 X Kilograms) _________
+ (1.8 X Centimeters) _______
- (4.7 X Age)
___________ |
Men
66
+ (13.7 X Kilograms) _____
+ (5 X Centimeters) ______
- (6.8 X Age)
______ |
Total __________ calories per day Total _________calories per day
This number is your Basal Metabolic Rate
If you are muscular and do resistance training this number may be higher by a few hundred calories. And, if you have been a chronic dieter or have little muscle mass this may be decreased by a few hundred calories. 1 pound of fat only needs 2 calories a day to maintain, where as muscle needs at least 35 calories a day to maintain.
Now calculate in your Activity Level
Basal Metabolic Rate X Activity multiplier = approximately how many calories you need per day to maintain your weight.
Basal X 1.15 sedentary
Basal X 1.3 light normal everyday activities; exercise 1-2 times a week
Basal X 1.4 moderately active; exercise 3-4 times a week
Basal X 1.6 very active; exercise 5 times a week
Basal X 1.8 extremely active; exercise 6-7 times a week
1 pound is 3500 calories, so if you save 3500 calories from a decrease in what you eat and increase expenditure (via cardio) you can expect to lose 1 pound of fat per week. Remember the more muscle you have the higher your metabolic rate is to begin with. Don’t starve! No more than a 500 calorie daily food deficit on average.
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